Many of you have experienced some really, really positive changes over the course of your CrossFit journey (guys AND gals)...and we have a strong group of people currently focused on a 90-day Paleo challenge looking for even more of those positive changes...but please, please, please be sure those changes are focused on strength, skill, and performance. Don't get caught up in the way you look, especially compared to someone else. Go back to the early days in your journal and see how far you've already come: remember when you couldn't run a warm-up lap without gasping for air? Remember when you could only swing a 10# kettlebell? Remember when 5 ring rows ate your lunch? Now think about how much room you still have to grow - the possibilities of your accomplishments are limitless! By working hard and eating clean, you will feel better, you will get better...and yes, you will look better. Just remember to always stay true to YOU and work to improve your health.

"...if you have conviction about what you are doing, you must hold onto that as your shield against the naysayers. You are responsible for your body. You are responsible for your own health and happiness. How your body transforms is secondary to the discipline you’re displaying and the sense of accomplishment you earn in your daily workouts and progress towards your goals." -Elizabeth Akinwale

Strength:Power Snatch

Conditioning:Row 2K for timeThen we'll play around on the GHD machines and do some mobility work

The needs of Olympic athletes and our grandparents differ by degree, not kind. We scale each day's workout to meet your needs. Check outthis video to see an example of scaling.